People often underestimate the power of scent. But certain smells can conjure up distant memories or make you experience an unexpected emotion. Some experts believe smelling essential oils may also affect your wellness and health.
“Essential oils are potent plant oils that, when inhaled, can immediately affect how we feel,” says Elizabeth Ko, MD, medical director of the UCLA Health Integrative Medicine Collaborative. Aromatherapy — the act of inhaling an essential oil — can be an effective complementary treatment for anyone. But older adults may find aromatherapy especially helpful if they have chronic pain, trouble sleeping or are worried about cognitive decline.
Dr. Ko shares how aromatherapy may benefit you as you age and what you need to know before you try it:
How to use essential oils
When you smell something, your nose’s olfactory nerves (smell receptors) transmit signals to your brain’s limbic system (emotional center) for processing. The limbic system is also closely connected with the pituitary gland, which helps regulate body functions, including hormones and immune response. The result can be emotional and physical responses to aroma, with different essential oils producing different effects.
Dr. Ko says there are several ways to apply oils for aromatherapy, including:
- Direct inhalation: Breathe in a scent using an individual inhaler or by rubbing oil on your hands, cupping your hands around your nose and inhaling deeply.
- Indirect inhalation: A diffuser filled with water and a few drops of essential oil spreads the scent throughout a space allowing you to breathe it in for hours.
- Topical application: Essential oils can be diluted in a carrier oil or unscented lotion and massaged into the skin.
Benefits of aromatherapy for age-related concerns
Many experts believe that integrative therapies such as aromatherapy may be helpful as part of a holistic approach to well-being and treatment. When used alongside a medical care plan, essential oils may offer relief from physical and emotional symptoms.
“I always encourage my patients to opt for the lowest-risk approach to manage symptoms effectively,” Dr. Ko says. “Aromatherapy works well as a low-risk, low-tech, low-cost approach.”
While research into the benefits of aromatherapy is still limited, some experts believe that aromatherapy may:
1. Boost mood and mental health
Smells can affect you physically, making you feel hungry or nauseous. But they can also impact your mood and emotional state.
“Citrus oils like bergamot or lemon tend to be uplifting and promote happiness,” Dr. Ko says. “If you’re experiencing anxiety, try lavender.” Inhaling lavender or diffusing it in your space may temporarily relieve feelings of stress and anxiety.
One study found that essential oil massage decreased both anxiety and depression in nursing home residents. But researchers note that it was unclear whether the effects were due to the massage, essential oils or both.
2. Enhance memory and cognition
Experts have noticed that certain neurological disorders, such as Alzheimer’s disease and Parkinson’s disease, tend to correlate to or are preceded by a reduced sense of smell. Researchers continue to explore the connection.
One smaller study tested how six months of daily aromatherapy affected cognition. Adults between ages 60 and 85, who were not cognitively impaired, diffused essential oils for two hours each night. After six months, those participants saw more than 200% improvement in some aspects of cognitive and neural functioning.
But not all research shares similar findings. Studies involving less exposure to essential oils, aromatherapy used for a shorter period or people already experiencing cognitive issues did not produce the same results.
3. Improve sleep quality
Lavender essential oil may help if you are having trouble sleeping. It’s known to quiet the mind and nervous system.
“Lavender is the most studied essential oil,” Dr. Ko says. “Several studies even show that lavender oil may increase your time in deep sleep.”
After analyzing 30 scientific studies, researchers say with moderate confidence that aromatherapy may significantly affect sleep quality for older adults. But they note that aromatherapy massage is better than inhaling oils for increasing your sleep time. Essential oils stay in your system longer when they are absorbed through the skin.
4. Reduce your pain level
Aromatherapy will not cure whatever ailment is causing your pain. But Dr. Ko suggests that it may be able to reduce your perceived level of pain. When you breathe in essential oils, they can trigger a chain reaction that ultimately results in the release of feel-good hormones.
When researchers reviewed the results of over 170 trials, the findings suggested that inhaled essential oils may have some benefits for pain. The Arthritis Foundation suggests that certain oils work better than others for pain relief:
- Bergamot blended with lavender
- Ginger when used for massage
- Green apple for headache pain
Tips for using essential oils
While essential oils may offer some health benefits, aromatherapy should never replace the treatment plan prescribed by your physician. If your physician agrees that aromatherapy may provide some benefits for you, Dr. Ko recommends these tips for using essential oils:
- Always dilute your oil: Mix your essential oil with a carrier oil, such as coconut or grapeseed oil, or unscented lotion to keep it from irritating your skin. Experts recommend 6 to 10 drops of essential oil per ounce of base oil — the diluted mixture should contain 1% to 2% essential oil.
- Dab oils on your wrist for an immediate effect: While a diffuser will allow you to breathe in oils longer, putting a drop on your wrist and then smelling it will provide more immediate results. The combination of absorption through the skin and inhalation may improve your mood or anxiety quickly.
- Do not swallow essential oils: Essential oils are highly concentrated, and some can be toxic if swallowed. They should achieve your desired results when applied topically or inhaled, leaving no reason to take them orally.
“A small amount of essential oil goes a long way and can have a powerful effect,” Dr. Ko says. “Aromatherapy can be an excellent complement to your current wellness routine or treatment plan. I encourage you to speak with your physician first.”
